Stay Safe on the Bike Trails This Summer!
3 Ways to Avoid Mountain Bike Injuries
Whether you’re a mountain biking enthusiast or brand-new to the trails, please be mindful of your injury risk this summer. Here at Focus Physical Therapy, we regularly see patients with mountain biking injuries. Common ones include fractured collar bones and dislocated shoulders, which can happen when a biker flies over their handlebars. Concussions, broken ankles, and broken wrists are also common. As Julian mentioned in the cover article, the No. 1 thing you can do to keep yourself safe while mountain biking (or road biking for that matter) is wear a helmet. However, since mountain biking involves maneuvering your wheels on uneven terrain, there are a few other tricks you can use to avoid injury, including these three. 1. Learn how to fall like a pro. To be honest, it’s inevitable that you’ll take a tumble or two off of your mountain bike. If you think
you’re going to crash, swing one leg off the bike, then leap off to the side so that
you don’t get tangled with the bike frame. If you feel yourself going over the handlebars, use your arms to protect your face and try to tuck and roll. Do not extend your hands — that will increase your risk of a wrist injury. 2. Stretch before you bike. Stretching warms up your muscles and helps you stay limber and flexible. You’ll have better odds of staying on your bike and a lower risk of injury if you fall. Try a rotating wrist and forearm stretch, a kneeling upper hip and quad stretch, or a few yoga flows and poses. 3. Take a water bottle with you. If you go too long without water during a tough bike ride, you’ll get nauseous, tired, and
disoriented. All of these symptoms make you more prone to crash, so keep a water bottle with you and drink regularly. If the worst happens and you are injured while mountain biking this summer, please see a doctor right away. Once you’ve been treated, our team can help you get back in riding shape!
SHAVED ASPARAGUS SALAD
HAVE A LAUGH
Inspired by ACoupleCooks.com
Tangy citrus and salty Parmesan cheese complement earthy, fresh asparagus, a favorite spring vegetable with a short growing season.
Ingredients
• • • •
3/4 cup Parmesan cheese, grated
• • • •
1 lb asparagus spears 1 tbsp lemon juice 1 tsp Dijon mustard 3 tbsp extra-virgin olive oil
1/2 tsp kosher salt
1/8 tsp red pepper flakes
Freshly ground black pepper, to taste
Directions
1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.
Focus Physical Therapy • Call 949.709.8770 • 3
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